New Kidronite Dietary Guidelines: Principles

Overview

I developed the New Kidronite Dietary Guidelines (NKDG) starting at the end of 2013. The NKDG is divided into four main documents, of which these Principles are the centerpiece. The other three parts further detail and analyze the recommendations of the NKDG: New Kidronite Dietary Guidelines: Nutrients, New Kidronite Dietary Guidelines: Foods, and New Kidronite Dietary Guidelines: Meals. At the request of numerous early reviewers, I've also added the New Kidronite Dietary Guidelines: Handout (.pdf). It is a convenient, 1-page formal document that summarizes the NKDG and is perfect for taking shopping or to a restaurant as a "cheat sheet"; if you find the full details of the NKDG overwhelming, this is the simplified version.

General Principles

• Live a healthy lifestyle: eat full, satisfying, nutrient-dense, and diverse meals; avoid smoking and other vices; get regular, varied exercise; and rest well every night
• Get 50% or more of calories from fats (especially saturated fats, which are the healthiest, but not polyunsaturated fats, which should be limited to the smallest amount possible due to rancidity and heat-instability), but 50% or more of [pre-cooked] volume from plant foods; aim for a 3/2/1 ratio of fat/carbohydrate/protein calories unless fasting or intense exercise requires a higher carbohydrate intake
• Eat food cooked and preserved in a variety of different ways, as each method (due to temperature, water or fat content, pH, etc.) brings out or destroys different nutrients: raw, soaked, fermented, and/or frozen foods often have the highest vitamin and enzyme content, but gentle cooking methods (such as simmering and draining, lightly pan frying, baking, etc.) maybe necessary to increase mineral availability and reduce antinutrients in some foods
• Eat Real: fresh, organic, local produce and unpasteurized, hormone-free, grass-fed, pasture-raised animals and animal products are usually the best from a nutritional, toxicological, and ecological point of view
• Prefer whole, high-fat foods along with shellfish for their vital nutrients: nutrient density and variety are paramount to health and fat is vital in absorbing, storing, and utilizing those nutrients
• Use stainless steel, carbon steel, cast iron, enameled, or glass cookware; other materials may leach out much higher amounts of toxins into food
• Many foods have antinutrients and/or actual poisons: soak, ferment, and/or properly cook foods to help neutralize them, improve digestibility, and unlock the nutritional content
• Think in terms of good/better/best: start with small changes, know how and when to break the rules, and at least aim for the best
• Study both the newest research and the traditional ways of cooking to find out what really works, what doesn't, and—most importantly—why
• Never stop learning, never stop trying new things, and never stop cooking!

Things to Avoid

• ALL Puffed, Extruded, and/or otherwise High-temperature-processed Foods (Breakfast Cereals, Burnt/Charred Food, etc.)
• ALL Protein, Soy, Egg, and/or Milk Powders (either in their raw forms or as found in Skim Milk, Power Bars, and many other kinds of Low-fat, Snack, or "Health" Foods)
• ALL Overheated and/or Rancid Fats (Deep-fried Foods, Refined Oils, etc.), Trans Fats (Fake Butter, Hydrogenated Oils, etc.), and other Polyunsaturated Fats (Soybean, Canola, Corn, Peanut, Sunflower, Safflower, and Cottonseed Oils; most Nuts and Seeds, etc.)
• Super-sweet and/or Toxic Drinks (Soda, Juice, etc.), Foods (especially Fructose-heavy Foods: Agave, High-Fructose Corn Syrup, Sugar, etc.), and ALL Artificial Sweeteners
• Whole Grains
• Excessive amounts of Antinutrients or Potentially Harmful Nutrients with a low UL (vitamin B₃ (niacinamide), vitamin B₉ (folate), iron, manganese, etc.)
• Most Processed, Packaged, and/or Canned Goods